6 Seemingly Harmless Habits That May Increase Your Risk Of Dementia

Dementia is the loss of memory, language, problem-solving and other abilities that require thinking. It is often caused by Alzheimer’s disease, and mainly affects those 65 and older. Unfortunately, dementia can be severe enough that it interferes with daily life, and those who have dementia often require additional care.

“Dementia is a group of conditions characterised by impairment of at least two brain functions, such as judgment and memory loss,” explained Blair Steel, a psychologist at Carrara Treatment, Wellness & Spa. “Symptoms of dementia include forgetfulness, limited social skills and impairment in thinking that interferes with daily functioning.”

So what causes dementia? Your age, family history, race and ethnicity, heart health and history of a traumatic brain injury are all factors that increase your risk of developing the condition. But another big category is lifestyle habits. So while you can’t control your genetics, there are a few seemingly harmless behaviours you may be doing that can increase your risk. Read on to learn more about them below:

Not moving your body enough or sitting for too long

Exercising ― aerobic exercise, especially ― can help reduce cognitive impairment and dementia risk. Long-term, regular exercise can affect your brain and your overall health in a positive way, especially if you’re nearing 60. Getting your body moving daily is something you can do to decrease your risk of dementia.

Steel said “being inactive does a number on the brain.” Just like other muscles, a good thing to remember is, “If you don’t use it, you lose it.”

Not socialising enough

Social health plays a role in the development of dementia; an active and socially integrated lifestyle can protect against the disease. Stimulating the brain with social interaction is important for everyone, especially as they age. Though, in the age of social media, socialising has become a broader term.

“We spend a lot of hours on social media, however this likely does not stimulate the brain’s experience of connection as much as socialising in person,” Steel explained.

Poor social health can overstimulate the body’s stress response through increased levels of the stress hormone cortisol, raise blood pressure and decrease blood flow to vital organs amongst other health issues.

Getting inadequate sleep

Sleep disturbances and dementia are two common and significant health problems in older adults. (Let’s face it, sleep tends to be put on the back burner.) Whether due to family obligations, work or staying up late on your phone or watching TV, there’s always something in the way of adequate sleep.

Unfortunately, sleep patterns in earlier life may contribute to later problems. If you’re having trouble sleeping, or not sleeping at all, sleep deprivation could increase your dementia risk.

“Avoid screens and light after a certain hour and try to not reach for your phone if your sleep is interrupted,” Steel suggested. Try unplugging at least 30 minutes before bed.

Not getting enough sleep can have a huge impact on your brain health.

jeffbergen via Getty Images

Not getting enough sleep can have a huge impact on your brain health.

Being chronically stressed

According to the Alzheimer’s Society, stress is linked to dementia because when you’re stressed and cortisol is released, it can create problems with your memory. The negative effects of stress, particularly chronic stress, on the brain can lead to cognitive decline due to prolonged elevations of cortisol — which plays an important role in how your body responds to stress.

Working to reduce your stress through healthy habits can be key to mitigating this risk. Exercise, creative activities or hobbies, spending time with loved ones, meditation, watching a good show or reading a good book can all help you relax.

Additionally, “try to be flexible with your reactions and avoid the ‘my way or the highway’ mentality, which can be common in older adults,” Steel said.

Consuming excessive amounts of alcohol

The Alzheimer’s Society also says there’s a specific type of alcohol-related dementia that is considered alcohol-related brain damage (ARBD). This is due to the damage of the brain caused by drinking too much alcohol on a regular basis, usually over many years.

Those with this type of dementia may have issues like cooking a meal, remembering things, thinking things through, and even struggle with more complex tasks like managing finances.

Eating an unbalanced diet

Research shows a diet high in ultra-processed foods can increase dementia risk in adults. While no one’s diet is perfect, ensuring that the majority of the time you are sticking with well-balanced, healthy meals can be extremely beneficial.

Try eating leafy greens, berries, whole grains, beans, nuts, fish, and healthy fats like olive oil while limiting red meat, sweets, cheese, butter, and fast and fried food. These are healthy options that optimise your brain health.

You can lower your risk of dementia by altering the habits mentioned above, but you should also speak to a doctor if you’re struggling with your cognition.

“If you or a loved one is experiencing signs of dementia, it is important to speak to a doctor and get an assessment,” Steel said. Your primary care physician will be able to assess you, and if needed, refer you to a specialist.

Share Button

Noticing This While Brushing Your Teeth Could Be A Sign Of Dementia

In his new book How To Prevent Dementia, Dr. Richard Restak (neurologist, neuropsychiatrist, author, and professor) shared that some signs of dementia can show up first in everyday tasks ― including brushing your teeth.

“Four impairments underlie the outer expressions and inner experiences of the Alzheimer patient,” the doctor shared in his book. He called these the “four As.”

One sign is amnesia, he says ― simply forgetting things. Then, there’s aphasia, which involves not being able to understand, find, or use the right words.

“Neither amnesia nor aphasia in their milder forms is always abnormal,” Restak says. But “the third and fourth of the four A’s are always a sign something is amiss,” he adds.

One of these is agnosia, or “an impairment of correctly understanding information provided by the senses of seeing, hearing, touching, smelling, and tasting.” For instance, someone might not be able to recognise a beloved family member by sight.

The final one, apraxia, refers to an inability to perform “purposeful and highly practiced actions despite normal muscle strength and tone.”

Brushing your teeth is a good example of where apraxia may show up

It’s not necessarily about forgetting how to do the task, nor is it about not being strong enough to follow the steps, Restak says. Instead, the issue lies in tying all the actions and thoughts together correctly and in the right order.

“A person with apraxia may be able to recognise and even name a toothbrush and toothpaste but may be unable to carry out the act (praxis) of squeezing the toothpaste onto the toothbrush.”

Or they could struggle to put the brush in their mouth and scrub their teeth. “All the muscle components are present but can’t be coordinated,” Restak shared.

Tooth decay has been linked to increased dementia risk, though Dr. Restak doesn’t suggest apraxia is the cause of this in his book.

Other forms of apraxia can cause people to fall, speak, and, for those in the later stages of Alzheimer’s, dress and bathe themselves, the neurologist says.

“Many, if not all, expressions of Alzheimer’s can be explained by reference to the four A’s,” Restak stated in How To Prevent Dementia.

What if I suspect dementia?

If you think you or someone you love could have the condition, the NHS advises you to see a GP as soon as possible.

If you’re supporting a loved one, “You may like to suggest you go with your friend or relative to see a GP so you can support them. You’ll also be able to help them recall what has been discussed,” they say.

“A diagnosis of dementia can also help people with these symptoms, and their families and friends, make plans so they’re prepared for the future,” they add.

How To Prevent Dementia is available from Penguin

Share Button

People Living In Cities Are At A Higher Risk Of Dementia Thanks To This

According to the journal Frontiers In Neuroscience, around 80% of the world’s population is exposed to excessive or inappropriate use of artificial light outdoors, dubbed “light pollution”.

While the health risks of excessive light pollution can include sleep deprivation, fatigue, headaches, stress and anxiety, new research published in the journal has revealed that it could actually lead to Alzheimer’s Disease.

In the study, researchers used satellite-acquired data to determine nighttime light intensity in states, and compared that data with Alzheimer’s Disease prevalence in the same places, finding that a positive correlation was found in areas with the most light pollution in every year studied.

The study also indicated that nighttime light pollution had a stronger correlation to Alzheimer’s Disease risk than alcohol abuse, chronic kidney disease, depression, heart failure and obesity, but less of a link to the conditions of atrial fibrillation, diabetes, hyperlipidemia, hypertension and stroke.

This was especially true for those under the age of 65.

Robin Voigt-Zuwala, PhD, lead investigator for the study said: “Certain genes can influence early-onset Alzheimer’s, and these same genes may cause increased vulnerability to the effects of nighttime light exposure.

“Additionally, younger people are more likely to live in urban areas and have lifestyles that may increase exposure to light at night.”

How to protect your health against light pollution

The experts at the International Union for Conservation of Nature (IUCN) recommend the following for individuals and communities to protect against light pollution:

  • Need: Use light only where needed. Consider how the use of light will impact the area, including wildlife interactions and habitats. Rather than permanent lights, use reflective paint or self-luminous markers for signs, curbs, and steps. Outdoor lighting should not be used for aesthetic purposes.
  • Brightness: Use the least amount of light needed for the activity taking place. Be aware of surface conditions as some surfaces reflect a lot of light into the sky.
  • Colour: Minimise blue and violet spectral components, i.e. use warm-white, yellow, or amber light. This aids night vision by all animals, including people.
  • Shielding: Use shielding so that light does not spill beyond where it is needed. To reduce skyglow, do not use luminaires that project any light above the horizontal. Reduce glare by restricting beams to downward cones. This improves the ability of drivers and pedestrians to see into shadows.
  • Timing: Use light only when needed. Turn lights off after use, or use active controls such as timers and motion detectors so that lights are on only when needed.
  • Encourage neighbours to reduce their light pollution by observing these principles, especially to reduce glare and light trespass into your domain.
Share Button